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Even More Healthy Reasons to enjoy your cup of morning Joe!

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I made this beautiful cup of coffee! #barristaintraining

 

Hello friends! I hope everyone is enjoying this lovely spring day! I definitely am. I started out the day as I always do, with a delicious cup of coffee. I’ve written about the health benefits of coffee previously, but recent studies that I’ve read made me think it’s worthwhile to revisit the topic with you, my lovely readers. I’ll conclude with my “recipe” for healthy coffee. So grab a cup of coffee, sit back and read this post. It will be worth your while, I promise!

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Right now, as I write, coffee is being consumed!

 

New evidence has shown that coffee drinking may help minimize the risk of malignant melanoma, the most deadly form of skin cancer. In a study at Yale, researchers analyzed data from over 440,000 people, followed up with them 10 years later, and found that caffeinated coffee drinking lowered the risk of melanoma by 10%. If 4 or more cups of caffeinated coffee per day was consumed the risk was 20% lower. Decaf coffee did not change the risk of melanoma. It is thought that the reason for this is that caffeine protects against UV radiation.

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Coffee drinking Snap Chat to my girlies! Love my Epcot ball coffee mug!

 

In addition to protecting against melanoma, research shows that coffee drinkers may have a higher protection against other cancers like breast, colon, prostate and even liver. Coffee drinking also has been shown to reduce the risk of type 2 diabetes. Harvard School of Public Health researchers gathered data from 3 different studies and found that study participants who increased their coffee intake by more than one cup a day, to be exact 1.69 cups per day over a 4 year period, had an 11% lower type 2 diabetes risk than people who did not change their coffee intake. Another study has shown that drinking coffee in moderation protects against heart failure (Moderation= 2 8 ounce servings per day). People who drank 4 cups per day had an 11% lower risk of heart failure, compared to those who did not.

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Coffee drinking Snap Chat back at me from Jac!

 

One of the coolest benefits to drinking coffee I’ve found is the study that showed evidence that drinking coffee may reduce mortality. That’s right, drinking 4-5 cups of coffee daily may reduce the risk of early death, even for those who drink decaf. Coffee drinking can also protect against developing Parkinson’s disease, lower the incidence of cirrhosis of the liver for alcohol drinkers by 22%, and lower the risk of developing multiple sclerosis. That’s some compelling evidence for drinking coffee, isn’t it?!

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Gorgeous cappuccino from Milktooth, one of my fave restaurants in Indy!

 

However, and I’ve said this before, sugar is one of the worst things we can put in our bodies on a daily basis, and excessive sugar leads to diabetes, heart disease, and cancer- the very things from which coffee protects us. So you cannot drink 4-5 sugary cups of coffee, and think you are doing something good for your body. That being said, I have developed a cup of coffee over the years that tastes like it’s bad for you, but is actually very healthy. I’ve shared it in past posts but it’s so good, it’s worth repeating.

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Coffee station at my casa!

 

First step, start out with good coffee. I have a Nespresso machine and make espresso by using Nespresso capsules. I pull a large espresso, but if you have a regular coffee maker use the best quality coffee you can and make a good sized cup of coffee, leaving room at the top for the other ingredients.

Spices like cinnamon and nutmeg add tons of flavor and are good for you too!

Second, I add 1 teaspoon of organic cinnamon and 1 teaspoon UNSWEETENED cocoa powder to the coffee and stir. I like the warm, spicy taste of cinnamon in my coffee and the cocoa powder adds a delicious, chocolatey flavor, without adding any sugar to it. Both these things are essential to a yummy cup of coffee for me, and add more to the healthiness of the beverage also. Unsweetened cocoa powder may reduce the risk of cardiovascular disease, is low in calories and contains essential minerals that support the heart, bones and immune system. Cinnamon also lowers the risk of cardiovascular disease, helps reduce blood sugar levels in diabetics, improves brain function, protects against Parkinson’s disease, and helps reduce the risk of diabetes. See? Delicious and healthy!

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Next step, I use my milk frother to whip Organic half and half with French vanilla coconut milk creamer. Remember that healthy fats are good for you, like half and half, so don’t feel guilty using it. It makes the coffee very creamy and rich. I use the coconut milk creamer for sweetness. I use about 2 tablespoons half and half, and 1 tablespoon coconut milk creamer. The coconut milk creamer only has 5 ingredients, all of them healthy, and 4 grams of sugar per tablespoon. No added sugar needed. I like using a frother because it makes the cream warm and frothy, but it isn’t necessary if you don’t have one, just add the ingredients into the coffee.

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Next goal is to learn how to make designs in my cappuccinos! 😉

That’s all there is to it, my friends! My coffee contains only 65 calories and 4 grams of sugar, provides so much protection for your overall health, and is delicious too! So drink your HEALTHY coffee, and know you are doing something really great for your body. It tastes so warm and comforting that it’s good for your soul too! Drinking healthy coffee will help you live a life of vitality-with Valerie! 🙂

It’s not good for you, don’t buy into the hype!

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Hello, my friends! Here’s what I’m feeling passionate about these days. Let me back up, last weekend Danielle was home and she was drinking a bottle of Minute Maid cranberry apple raspberry juice. It surprised me to see her drink that kind of thing because she and Jac are pretty well-trained in healthy eating from hanging out with me their entire lives. I commented that this particular drink was not a healthy choice for her. She looked at the label and was appalled to see how much sugar it contained. Let me show you the label so you will see for yourself.

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58 grams of sugar per serving! And there are two servings in a bottle! Now I don’t know about you but I could drink an entire bottle at one time if I was really thirsty. That’s 116 grams of sugar in the bottle. It’s not even that big a bottle.

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So when Danielle looked at the back of the bottle and realized how much sugar she was consuming in this “fruit juice” she said, “Mom, you need to write about this to help make people aware of the hidden sugar in fruit juice.” I thought that was a great idea so here I am today to talk to you about fruit juice, and to give you some healthy alternatives.

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Now you might say, “Why do I care about how much sugar I’m consuming?” That’s a great question and I’ll answer that for you. Because sugar leads to diabetes, heart disease and cancer. In short, it’s the worst thing you can eat (or drink). And it’s in EVERYTHING! The second ingredient in this “juice” is high fructose corn syrup, AKA sugar. AKA, the worst form of sugar you can consume. This is not a healthy drink folks, in fact, it’s just as bad if not worse than soda pop.

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“What about 100% fruit juice”, you might ask, “that surely can’t be bad for you.” Wellll…. it actually is and here’s why. The juice from a piece of fruit is the most sugary part of the fruit, granted a natural form of sugar, but still very sweet. Now say you are eating the whole piece of fruit, like an orange or an apple. You would only eat one of them, right? But the problem with fruit juice is that you can drink the equivalent of 4 or 5 pieces of fruit, which is a lot of sugar. And when you eat a piece of fruit you get all of the fiber from the pulp and skin, which is super good for you and helps absorb the sugar. If you drink the juice you get no pulp or fiber. In conclusion, it’s always better to eat a whole piece of fruit than to drink the juice of said fruit.

Now I know that most people don’t just drink water with lemon all the time like I do, you want to drink something with flavor (I hear that all the time). Here are my suggestions for drinks with FLAVOR.

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Juice your own– Use a blender instead of a juicer to get all of the pulp from the fruit. That will help you to get the fiber you need. Also, don’t drink more juice than if you were eating the whole fruit. For instance, an orange typically contains half a cup of juice, so your intake should be no more than a half cup of FRESHLY SQUEEZED orange juice at a time.

Use fruit to sweeten– Instead of drinking pure fruit juice, add fruit juice to sweeten vegetable juice. Unlike fruit, vegetables are excellent to drink in juice form because it allows for faster, better digestion of the veggies. Fruit juice can be added to vegetable juice which will add sweetness and more nutrients. That’s a win-win!

Bai drinks– I always advocate fresh and homemade in favor of store bought products, however, I do like Bai brand beverages if you must drink something store bought. Most of their drinks are flavored with a combination of erythritol and organic stevia extract, which are natural sweeteners that have no calories or effect on blood sugar, ie safe for diabetics to drink. The drinks contain only 5 calories and 1 gram of sugar. Bai drinks are made from coffeefruit, the fruit from which coffee is extracted. It is full of antioxidants and polyphenols- lots of good, healthy stuff. Because of the coffeefruit it contains caffeine, about as much as a cup of green tea, so it gives you a little lift without giving you a total caffeine buzz. Bai drinks are gluten free, have a low glycemic index, non-gmo, kosher, vegan and soy free. As far as a store bought product is concerned, it’s pretty fabulous!

I tried the bubbles product in the Peru pineapple flavor. I am extremely sensitive to sugar substitutes so I was interested to see how I felt after I drank this one. It is slightly sweeter tasting to me than a drink that contains sugar, which is due to the stevia. Stevia is not sweet, but it makes your taste buds think that what you’re consuming is actually sweet when it’s not, as such to me it is sweeter than real sugar is. I probably thought it was sweeter than normal because I only drink water during the day. I liked the flavor of the drink, I really like pineapple and thought it had a nice, delicate pineapple flavor. It was fizzy but not super carbonated so that was pleasant. It didn’t have a lingering artificial aftertaste like some beverages not sweetened with sugar. All in all, I liked it a lot and would definitely drink it again if I wanted something besides water.

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I still feel the best option is filtered water infused with lemon, orange, lime, etc, but I know a lot of you need to drink something with more pizazz than water, so I’ve given you some suggestions to help you drink healthier. Make your own juice using a blender to get all the pulp, add fruit juice to vegetable juice as a natural sweetener, or drink a healthy store bought beverage like Bai if you need a drink with more flavor than water. Any of these are healthier options than the “fruit drink” full of high fructose corn syrup that Danielle was innocently drinking, or 100% fruit juice or of course soda pop. What you drink really matters to your overall health, so please pay attention because it can make a big difference. Drinking healthy beverages like the ones I’ve suggested can help you live a life of vitality- with Valerie! 🙂

One of the BEST ways to start your day!

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Hello friends! I wanted to let you in on my latest healthy find, and give you some info about why it’s my new favorite thing to eat in the morning. Now before I tell you what it is, you have to promise not to say, “EW” and stop reading. You have to keep on reading to get in on this because it’s delicious as well as healthy, I promise! Ok, so here we go, my latest new yummy thing is… plain Greek yogurt. Wait, wait, wait, let me explain. Because I agree with you, plain yogurt is, well, sour. However, I turned plain yogurt into a yummy beginning of the day dish so keep the faith my readers, I’ll get you there too!

Here’s how this whole Greek yogurt thing started with me. I’ve been reading for years about yogurt, in particular Greek yogurt, and how great it is for you. I mean, it is loaded with probiotics which helps to promote a healthy gut and immune system among many other things, it’s higher in calcium than a glass of milk which gives us strong bones and teeth, it has a high satiety rating, meaning that it makes us feel SATISFIED longer which helps us eat less, so it is good for weight loss. Greek yogurt is 30% protein which is great for our muscles, and it’s relatively bland flavor makes it a perfect vehicle for different dishes.

Greek yogurt is by far a better choice than regular yogurt because it has more protein, less natural sugar (about 4 grams in Greek yogurt versus 7 grams in regular), lower carbohydrates per cup, less lactose so it’s easier to digest, and a thicker, smoother texture that helps us feel more satisfied. That’s because Greek yogurt is strained to remove the whey. When whey is removed, so is the water, resulting in a thicker, more substantial yogurt product.

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HOWEVER, and this is a big however, most yogurt products out there, whether Greek or regular, are NOT A HEALTHY CHOICE FOR US. Most yogurts sold at US grocery stores are more of a dessert than a health food. This was my constant problem with yogurt. For years, I would go to the grocery store peruse the yogurt aisle and the backs of the containers of yogurt (remember it’s critically important to read your labels in the grocery store before you make your buying decisions), and be appalled at how much sugar is in these small containers of yogurt. For instance, one six ounce container of Yoplait yogurt may contain 26 grams of sugar (for the red raspberry flavor). General Mills announced last year it would reduce the amount of sugar in their yogurts by 25%, but even so their yogurt products will still have close to 20 grams of sugar in one container.

This amount of sugar would negate the health benefits that the yogurt would provide. Remember to have a healthy gut it is important to avoid sugar as it can cause disease-causing microbes to crowd out your beneficial gut flora. Other problems with yogurt is that it can contain artificial colors, artificial sweeteners, and additives, yet it masquerades as health food.

Another really important point is to eat full fat yogurt, as opposed to low or no fat versions, because low or no fat yogurt does not contain the same levels of CLA (conjugated linoleic acid) or other high quality fats like the omega 3’s found in most whole milk yogurt. Let me tell you why that’s important, CLA helps prevent cancer and aids in weight loss too! Also, vitamins A and D, which are critical to metabolism and good immunity, are fat soluble. So you need to ingest them with fat in order for your body to absorb them.

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There are very few yogurts on the market that make FULL FAT plain Greek varieties with no added sugar, artificial flavors or sweeteners. There are only two that I know of-Fage and Wallaby Organic. However, I’ve read that Fage could possibly come from cows fed with GMO feed. I think that for me though the full fat option is the most important benefit, so I have chosen to use this brand because it’s readily available in most grocery stores. It contains only Grade A Pasteurized milk and cream, and Live active yogurt cultures (L. bulgaricus, S. thermophiles, L. Acidophilus, Bifidus, L. Casel). That’s all it contains. It has 220 calories per cup, with 25% RDA of calcium, 20 grams of protein, and only 9 grams of naturally occurring sugar.

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Now to the fun part, how did I make it into something that tasted delicious without adding a lot of sugar or calories?!!! The answer came to me one morning when I was searching for something to eat that was full of protein and not too caloric. My S.O. had a container of Fage plain full fat yogurt in the fridge. I looked at the protein level and saw that it had 20 grams per cup and only 9 grams of sugar and I was sold. The challenge was to find something to pair with the yogurt that wasn’t too sugary and would make the plain yogurt taste good. The answer was sitting in a jar right in front of me- peanut butter! I looked at the plain yogurt and I looked at the peanut butter and I thought, “what the heck, let’s try it!” And it was AWESOME! It tasted sweet- but it wasn’t, creamy, and had a wonderful texture. The peanut butter only added 1 additional gram of sugar, and just like that it became my new go-to morning meal. Here’s how I did it:

Take a cup of Fage full fat yogurt, add a teaspoon of peanut butter, and a few shakes of organic cinnamon and mix it all together. Eat immediately. It has 283 calories, 22.3 grams of protein, 10 grams of sugar, 11 grams of fat (and remember that fat is GOOD FOR YOU)and 25% of your calcium for the day. It will keep you full and satisfied. In fact, I usually make a cup of this and then only eat half of it, and store the rest in the fridge for the next day. It is a healthy and delicious way to start your day, I promise!

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And that’s all there is to it! I hope you’re now a believer about plain, full fat Greek yogurt, like I am now. You really can add anything to it, but remember to watch the sugar of whatever you’re adding to keep it really healthy. Since it has a flavor like sour cream you can also use it wherever you would use sour cream, because it’s a lot healthier. Eating plain, full fat Greek yogurt will help you to live a life of vitality- with Valerie! 🙂

 

The Superfood You Need To Eat TODAY!

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Hello friends! As you know I always try to eat as healthily as I can. Lately though, I’ve been evaluating my diet and realizing that there are places in my healthy eating plan where I can substitute even healthier foods to get more nutritional bang for my buck. Last week I blogged about healthy cold and flu remedies, and I mentioned that I was experiencing viral symptoms myself. After I finished my post, I decided to make some chicken soup to aid in my healing. As I was thinking about chicken soup an idea popped into my mind. I thought that if there were a way to make chicken soup with QUINOA instead of rice, that would make it even healthier. I started searching around the internet and I found a recipe for a crockpot chicken and quinoa soup that sounded interesting. Since it was so close to dinner time, I didn’t want to use my crockpot so I changed the recipe to a stovetop soup,  adjusted some of the ingredients and cooking time- and voila! A delicious soup that is loaded with nutrition!

Now you may be wondering, why is quinoa so much better than rice or other grains? Excellent question, mi amigos, and now I’m going to tell you why. Quinoa is considered an ancient grain, along with farro, amaranth and barley, because they are almost exactly the same as they were hundreds or even thousands of years ago. Quinoa was even known as “the mother of all grains” to the Inca people when it was first cultivated over 5000 years ago. It usually comes in white, red, or black versions, I like to use a rainbow quinoa in my cooking. Of course, I also always use organic quinoa and try to use organic ingredients whenever possible.

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Consuming 2-3 servings of quinoa and other whole grain foods per day can reduce the risk of cardiovascular disease, type 2 diabetes, high blood pressure, colon cancer and obesity. Quinoa also provides a higher amount of antioxidants than other common grains used in a gluten free diet. Researchers at Columbia University’s Celiac Disease Center found that the nutritional content of gluten free diets was significantly improved by adding oats or quinoa to meals and snacks.

Whole grains like quinoa provide essential vitamins, minerals, and fiber which help to regulate the digestive system and to keep you fuller and more satisfied. In contrast, when you eat simple carbohydrates like white pastas, white rice, and white breads, they are quickly digested but offer little else in the way of nutritional value.

Quinoa is naturally gluten free and contains iron, B vitamins, magnesium, phosphorus, potassium, calcium, vitamin E and fiber. It’s one of the only plant foods that is considered a complete protein and comprised of all essential amino acids. It also has a high protein to carbohydrate ratio when compared to other grain products, and it contains a healthy dose of fatty acids as well. 1/4 cup of DRY quinoa contains 160 calories, 2.5 grams of fat, 0 cholesterol and sodium, 27 grams of carbohydrates, 3 grams of fiber, 0 sugars, and 6 grams of protein. Do you need any more convincing that quinoa is the grain for you?! I hope not! Now let’s look at the soup I made with quinoa, it will make your mouth water I promise you!

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Chicken and Quinoa Soup

  • 1 teaspoon extra virgin olive oil
  • 5 boneless, skinless chicken thighs
  • 1 cup chopped onion
  • 1 cup chopped celery
  • 1 cup diced carrots
  • 1 1/2 teaspoon minced garlic
  • 3/4 cups uncooked quinoa
  • 1 26 oz can diced San Marzano tomatoes
  • 6 cups low sodium chicken broth
  • 1/2 teaspoon red pepper flakes
  • 1 teaspoon Italian seasonings (basil, oregano, parsley)
  • Salt and Pepper to taste
  • Parmesan Cheese

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Take a large pot, add the extra virgin olive oil, and warm over medium heat. Salt and pepper the chicken thighs on both sides and then add to the pot. Brown them 5 minutes on each side or until the pink totally disappears and remove them from the pot. Put them on a plate to cool a little.

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Add the carrots, onions and celery to the pot and sauté them for 3 minutes until softened. Take the minced garlic, combine it with the vegetables and stir it for a minute.

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Cut the now cooled chicken into decent sized chunks and add it back into the pot with the vegetables.

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Mix in the rest of the ingredients including the quinoa except for the parmesan cheese, and simmer for 30-45 minutes or until the quinoa is soft. As the quinoa cooks it will absorb more liquid so if want a more liquidy soup make sure to take it off the heat as soon as the quinoa is soft. You can also add more chicken broth, but I didn’t need to do that.

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Grate some fresh parmesan cheese onto the top of the soup and you’re ready to eat! It’s full of healthy chicken, vegetables, and quinoa, and it’s super delicious too. It’s also very easy to make with not too many ingredients. So make sure you eat more quinoa, and replace your simple carbs with complex carbs whenever possible. Eating like this will help you live a life of vitality- with Valerie!

TEQUILA!!

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Is the song going through your head right now? It is in mine! On my recent trip to Mexico I realized how much I like tequila. After all, when we got to our hotel room there was a big bottle of tequila waiting with the instructions for us to finish it all before we left.  We didn’t do that, but we did drink a few glasses while we were there. I found that I really enjoy tequila, I mean I’ve always loved margaritas, but the taste of tequila itself is really mellow and smooth.Besides it’s delicious taste, I’ve learned that it’s also very good for you. That came as somewhat of a surprise. We brought back a few bottles of tequila with us, and I set out to make a healthy margarita with it.

I have a love/hate relationship with margaritas. I love the taste of a margarita but I hate the unhealthy qualities of most of them. Many are made with mixes that contain sugar, as well as weird chemicals I can’t even name. My goal was to make a margarita with healthy ingredients that tasted good too. I succeeded because my SO and Jacs both LOVED them. I’d like to share my findings about the healthiness of tequila with you, as well as the recipe for my healthy margarita.

Tequila comes from the agave plant and contains agavins, which is a type of natural sugar that may help control weight. Tests showed that consuming agavins lead to eating less overall and produced a hormone that kept the stomach fuller for a longer time. Consuming agavins also helps produce insulin and lowered blood sugar levels, which could really help people who suffer from diabetes. Also, agavins in tequila lower triglycerides in the blood.

In addition, people suffering from IBS and Crohn’s disease could benefit from tequila. The problem is that drug delivery to the colon can be challenging since stomach acids often destroy drugs before they reach the intestine. Scientists in Mexico have found that certain tequila compounds can be used as drug carriers, resisting destruction by stomach acids. Fructans in the agave plant may boost the body’s absorption of calcium, protecting against osteoporosis. Additionally, fructans are associated with a 50% boost in levels of a protein associated with the buildup of new bone tissue. Pretty cool, huh?!!

So now that you know how good tequila is for you, I’m sure you’re more than ready for my healthy margarita recipe, right? Here we go!

Valerie’s Healthy Margarita

  • 2 ounces GOOD tequila
  • 1 1/2 ounces fresh lime juice
  • 1 ounce organic agave nectar
  • 8-10 ice cubes

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First, juice your limes. I utilized my assistant, Jacqueline, for this endeavor. She used my electric juicer.

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Next measure out your tequila and agave nectar. I put them in a measuring cup and stirred them together with a spoon to combine.

Take a cocktail shaker (I used two cups that fit on the end of each other), put the ice cubes, tequila/agave mixture, and lime juice into one of the cups and shake well. Then, pour the mixture into a chilled (I put the glasses into the fridge for five minutes), salt rimmed glass and garnish with a fresh lime wedge. This cocktail weighs in at 160 calories, versus 300 for a traditional margarita, and it’s full of healthy ingredients, nothing processed or fake about this drink.

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I’d love it if you’d try my healthy margarita, I think you’ll really like it because it’s delicious- cold, smooth, and sweet but not too sweet- the perfect margarita! Or just drink your tequila straight because it’s super healthy for you. However, remember to have one shot of tequila not 6 because nothing is healthy in excess. Moderation is the key to healthy eating, and drinking! Drinking tequila in moderation will help you live a life of vitality- with Valerie! 🙂

 

 

 

 

 

This Will Start Your Day The RIGHT Way!

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Hello friends! I just finished this awesome smoothie and I had to tell you about it because it’s life altering! Now you might think, “Why is she so excited about a smoothie?” Well, I’ll tell you why. It contains one of my favorite things- coffee. I love coffee more than most things in life. It’s one of my three favorite liquids- water, coffee and wine. Coffee’s reputation has been totally rejuvenated these days, as it used to be universally vilified and the supposed source of all kinds of health problems. I’m very happy though that now coffee is known to be GOOD for you and can help protect against many heinous diseases like Parkinson’s, liver cancer, diabetes, and heart disease. Coffee drinkers are also less likely to die than non coffee drinkers, like 8-15% less likely to die. That sounds good to me.

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Why is coffee so good for you, you ask? Good question! Here’s why, it contains chlorogenic acid, lignans, quinides, trigonelline, and magnesium which reduces inflammation and insulin resistance. It’s also the number 1 source of antioxidants in the American diet. Antioxidants are chemical compounds that fight the damage to your DNA caused by day to day life. Now most of the studies have been done on caffeinated coffee so researchers are not sure that the health benefits are the same for decaf coffee. And remember, we are not talking about the zillion calorie, full of sugar drinks from your favorite coffee shop, because we know that the damage caused by all that sugar far outweighs the benefits of the coffee. I’m talking about healthy coffee.  See my previous blog post, https://vitalvaldecap.com/2014/10/22/healthy-coffee-is-my-favorite-way-to-start-the-day/, for more information on how to have a healthy cup of coffee.

So that brings me back to my coffee smoothie- talk about healthy! I never really thought about coffee in a smoothie. I don’t drink smoothies very often because they are usually filled with things that aren’t very healthy, and they can really be quite calorie laden. I ran across this recipe on Prevention.com and what I liked about it is that it was lower in calories and sugar. It was also filled with ingredients I really enjoy so I thought, “What the heck, I’ll give it a try.” And I loved it so much that I wanted to share it with you today.

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Delicious Coffee Smoothie

  • 3/4 cup almond milk (or any milk of choice)
  • 1/2 cup cold coffee or coffee ice cubes
  • 1 frozen banana
  • 1 tablespoon cocoa powder
  • 1 tablespoon peanut butter
  • Pinch of salt

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The first thing you have to do is put a peeled banana in the freezer a few hours before you plan to make this smoothie. I always put my overly ripe bananas, you know the ones that no one wants because they’re black and smooshy, into a freezer bag and store them in the freezer until I need them. The second step is to brew a cup of coffee and put it in the fridge to cool. I pull a shot of espresso the night before I’m going to make this smoothie and put it in the fridge. You can make coffee ice cubes too but I don’t have any ice cube trays so that’s out for me.

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Next you add the first four ingredients (almond milk, coffee, banana, and cocoa powder) into the blender and whirl.

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Last, add the final ingredients (peanut butter and salt) and give it a second whirl to combine.

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And there you have it! The smoothie is sweet, but not too sweet, chocolatey, and the hint of salt from the peanut butter and salt really brings out the wonderful flavors of the smoothie. It’s also healthy for you at only 240 calories per serving, 7 grams of protein, 7 grams of fiber, and 11 grams of fat, it’s a great meal substitute. You get your meal and your coffee all in one, what could be better than that?!! Drinking healthy coffee smoothies will help you live a life of vitality-with Valerie!

 

 

Poolside Healthy Choices!

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Hi friends! Do any of you belong to a community, subdivision, or private pool? We do because we don’t have a pool at our house. The upside is that it has a outdoor cafe where food can be ordered, but that’s the downside too. It is very difficult to make healthy food choices when confronted with chicken strips (ours are the best ever, unfortunately), French fries, huge cheeseburgers, and all other manner of deliciously, dangerously high caloric food options. 

Luckily our pool also offers healthy items and whether you have a pool, have joined a pool, or don’t care about pools, I’ll still try to offer some advice to assist you in making good food choices this summer. 

First and most important is to avoid the fried food. No matter how good it looks, believe me it’s not good for you. The oil used to fry food is artery clogging, and the food, once fried has virtually no resemblance to the healthy chicken or potato it started out as. This may seem obvious but once you start smelling the fries it’s so tempting to give in and order them, but not only are they bad for you, they’re very high in calories too. Not good for the bathing suit look!

  
Second, choose the healthiest protein you can. A large double cheeseburger, while full of protein, is not a healthy option due to the amount of calories contained within. Some large cheeseburgers have over 1,000 calories. Definitely not the way to go. Instead, I choose a Cobb salad (no blue cheese because I don’t like it), with tons of protein (turkey, bacon, feta cheese, hard boiled egg) and vegetables (cucumber, tomatoes, lettuce) to fill me up and keep me satisfied. A super choice! Also, don’t top your healthy salad off with an unhealthy dressing (no ranch or blue cheese), I love vinaigrettes of all kinds- and if they make them fresh there it’s an even better option!

  
Third, avoid the processed carbs. Those bags of Doritos and Fritos are full of empty calories and zero nutrition. If you want something crunchy and salty go for air popped popcorn. A new brand I’m digging is Sexy Pop- many flavors and under 100 calories per bag- it’s incredible! The Brazilian coconut flavor is to die for- and all natural too!  Or pop your own and bring it with you. I always think popcorn is better the next day so you can pop it ahead and bag it up for later. 

Fourth, don’t eat the ice cream sandwiches, or Chaco tacos (it’s really a thing and it looks sooo good), or huge ice cream cones- avoid the sugar!  Sugar is the source of many illnesses and should be avoided at all costs. A small fruit salad would be a healthy substitute. And I’ve seen people make all fruit Popsicles at home- better than processed ones, but still should only be an occasional treat.

  
These are my poolside tips for healthy eating in the summertime. Make sure to enjoy yourself no matter what and let me know what you do to stay on your healthy food path in the summer. Making healthy food choices will help you live a life of vitality- with Valerie! 

Peter Piper Knew What He Was Talking About- Here’s Why You Should Do It Too!

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Eat your heart out, Peter, I pickled my own!

Eat your heart out, Peter, I pickled my own!

Now when I speak of our good friend, Peter Piper, I’m not talking about the part where he PICKED the peck of pickled peppers. Though how do you pick pickled peppers anyway? Wouldn’t you have to pick regular peppers and then pickle them? So confusing,  those old tongue twisters. No it’s the PICKLED part of the peppers that I want to focus on today.

You may be thinking, why should I care about pickled peppers or pickled anything else? Here’s why you should care- pickled or fermented vegetables are SO GOOD for you! And we’re talking ANYTHING pickled- like cucumbers (most common vegetable pickled), radishes, green beans, cabbage (think sauerkraut), and the Korean fermented vegetable dish called Kim chi. Did you know that pickled foods contain probiotics (good bacteria that helps your gut health)? Yes, that’s true. Let me explain this a bit.

Pickled cucumbers, or as most of us call them, pickles!

Pickled cucumbers, or as most of us call them, pickles!

Pickling is a form of fermentation, and when vegetables and fruits are fermented, healthy bacteria help break down the hard to digest cellulose in foods, as well as some of the natural sugar. These healthy bacteria help keep fermented food safe and less likely to spoil, and can also help increase the good bacteria in your gut when eaten. That’s not just good for your gut, my friends, it also affects your immune and nervous systems. Almost 80% of our immune system exists in the gut, which contains about 100 trillion bacteria. In other words, we have 10 times more gut bacteria than the number of cells in our entire bodies! The gut also has the second nervous system in our bodies. We have the same amount of neurotransmitters in our gut as our brain! I know, crazy right?!!

Here’s the thing you’re probably thinking, ok so the gut is important, but why do we need pickled or fermented vegetables and fruits? The reason is because bad diets, antibiotics, stress and numerous other factors can create an imbalance of bad bacteria, creating bloating, fatigue, diarrhea, inflammation, headaches, and sugar cravings. Probiotics in fermented foods can help rebalance your good bacteria and ELIMINATE THESE SYMPTOMS!

Yummy, interesting Kim chi!

Yummy, interesting Kim chi!

Another reason we need more pickled or fermented fruits and vegetables is that overweight people have different intestinal bacteria than lean people. In addition to other health problems, an imbalance of bad bacteria can create inflammation and fat gain. A study in the European Journal of Clinical Nutrition showed obese people reduced abdominal fat nearly 5% simply by drinking probiotic rich fermented milk for 12 weeks. Probiotics also reduce the risk for metabolic syndrome, which is an unpleasant condition that includes high blood pressure, insulin resistance, cardiovascular disease and type 2 diabetes. Clearly, probiotics are the way to help prevent numerous diseases!

The recommendation is to eat 1-3 servings of pickled or fermented vegetables each day to get the optimal gut benefits. Now, don’t go rush out to the grocery store and buy 10 jars of processed pickles. If you’re going to buy your pickled vegetables please buy them from the refrigerated section and try to get them without added sugar and organic if possible. If you don’t like pickles, refrigerated, non-pasteurized high quality sauerkraut is a delicious and healthy way to get your probiotics and vitamins, minerals, and phytochemicals too. Kim chi, the Korean fermented vegetable dish, is another way to get your probiotics. My daughter’s boyfriend is of Korean descent and his mom brought us Kim chi. I have been OBSESSED with it since she sent it, and have eaten the garlicky, spicy vegetables with almost every meat I’ve eaten. If you don’t know someone Korean, go visit your local Korean restaurant and try it! Truly unique and delicious!

Last and most important, I’m here to give you an easy and quick recipe for pickling vegetables so you can do it at home. You will be stunned at how easy and delish this is. Then, you can make some more when you run out instead of buying more from the grocery store. It’s also convenient to make your own because you can pickle whatever vegetables and fruits you have available at home. Check it out, you’ll be impressed!

Ingredients ready to be pickled!

Ingredients ready to be pickled!

Valerie’s Easy, Quick Pickled Vegetables

Gorgeous peppers- Peter would definitely want these, even before they're pickled!

Gorgeous peppers- Peter would definitely want these, even before they’re pickled!

  • One cup chopped vegetables ( I used cucumbers and of course, peppers- both sweet and jalapenos)
  • 1/2 cup vinegar
  • 1 tablespoon sugar
  • 1 teaspoon salt

Stir the vegetables into the vinegar, sugar and salt. Let sit for 30 minutes, stirring occasionally. THAT’S IT!

Cukes sliced and ready for pickling!

Cukes sliced and ready for pickling!

You can put the pickles on a burger, hot dog, any sandwich, mix them into scrambled eggs, serve them alongside pork chops or steaks, or stir them into soups or top them on salads- they are versatile and delicious. I made a batch before I wrote this post, and Danielle is trying to eat them all before I’m even done writing! They’re addictive, and they’ll help give your gut the healthy flora it needs to boost immunity, fight disease, and get rid of that extra weight! Sounds great to me!

Voila! Done and ready for eating!

Voila! Done and ready for eating!

Try to pickle your own vegetables and let me know what you think of them. Also, I’d love to hear if your health improves by eating your pickled veggies, but remember you need to eat them AT LEAST once a day! Eating pickled vegetables is a way to live a life of vitality- with Valerie!

This symptom could negatively affect your health and safety- and it’s 100% preventable!

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Healthy, life-giving water!

Healthy, life-giving water!

Hello my friends! The topic I’m going to talk to you about today came about because of my concern that my daughter, Danielle, is not drinking enough water. I was sure that was really bad for her, and I started researching what and how much we should be drinking. The results were even more shocking than I thought, and not only did I share them with Danielle, I also wanted to share them with my readers as well.

Now we all know that if you’re dying of thirst while being stranded in the desert that is really bad, right? Well, the fact that really surprised me was that if you are 1 to 2% dehydrated, which would show as symptoms of mild thirst, that can cause problems like headaches, irritability, and impaired cognition. A 2% dehydration level also leads to a 10% decrease in athletic performance, so make sure you’re hydrating before you exercise. Even more concerning, according to a recent Harvard study, more than half of American children are dehydrated and 1/4 of children do not drink water on a daily basis. Boys were 75% more likely to be inadequately hydrated than girls.

If your response is, “What’s the big deal about water, anyway?”, here’s the answer for you. Our bodies are made up of approximately 65% water, which is crucial for blood circulation, metabolism, regulation of body temperature, waste removal and detoxification.

Here’s another concern, children and the elderly have an underdeveloped thirst mechanism, which makes them more vulnerable to dehydration. Also, hunger and sugar cravings could be a sign that you are dehydrated so when you feel hungry, drink a glass of water first. Other dehydration symptoms are fatigue, dizziness, mood swings, foggy thinking and poor concentration, chills, muscle cramps, back or joint ache, dull, dry skin, pronounced wrinkles, constipation, infrequent urination, dark, concentrated urine, and bad breath.

How much water should we drink a day in order to avoid the above symptoms? The Institute of Medicine recommends women drink 2.7 liters (91 ounces) a day, and men 3.7 liters (125 ounces). I don’t walk around with a device to measure how much water I’m drinking, I use the urine rule which means that if my urine is a light yellow color I’m drinking an adequate amount of water. One thing to keep in mind though, if you’re taking a supplement containing vitamin B2 (like most multivitamins) your urine will be a bright, fluorescent yellow after you take it. In that case, use the frequency rule. A healthy person urinates 7-8 times per day so if you are urinating a lot less frequently than that or if it’s just a super small amount, up your water intake.

Here’s a scary fact about dehydration that I uncovered, according to a study published in the Journal of Psychology and Behavior, dehydrated drivers made twice the amount of errors in a two hour drive compared to hydrated drivers. That is similar to the results of a driver who is under the influence of alcohol- yes, that’s what I said! Frightening!

Need I say more?!

Need I say more?!

A comforting thought though, is that all of this is 100% preventable by simply rehydrating yourself and your children. However, not all beverages are equal. If you’re drinking energy drinks or soda, they are high in caffeine which acts as a diuretic that can dehydrate you. Stay away from those. Also, sodas, sports drinks, fruit juices and other sweetened beverages contain processed fructose which is one of the primary causes of obesity and metabolic dysfunction. One soda per day adds as much as 15 pounds to your weight per year, and it also increases your risk of diabetes by 85%.

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Sports drinks many people believe to be more important to drink when you’re dehydrated than water because of electrolyte replacement. However, most sports drinks contain two thirds or even more sugar than sodas, usually high fructose corn syrups. They also contain artificial colors and flavors which is also not good for your health. Fructose is metabolized by the liver and is the main cause of non-alcoholic fatty liver disease. Just like alcohol, your body turns fructose directly into fat, which cancels out the benefits of your workout.

Healthy drinks2

You may be drinking sugar free sodas or sports drinks and think you’re doing something healthy for your body, but that’s absolutely incorrect. Those sugar free drinks will contain artificial sweeteners, which may be worse for you than fructose. Also, many people think they need to drink sports drinks to replenish their electrolytes (salt) lost during exercise, but they usually just use processed salt to do that.

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Also, fruit juices are not a healthy option either. Fruit juices can contain more sugar than soda. For example, one 8 ounce glass of orange juice has 8 teaspoons of sugar, at least 50% of that is fructose. Many fruit juices contain high fructose corn syrup, just like soda. And many fruit juices are made by the same parent companies that make soda pop, so keep that in mind. Now, eating a whole fruit is hydrating like an orange or watermelon, but just remember to eat the fruit, not buy the juice from the grocery store, because the whole fruit contains a lot of fiber too.

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Ok, so what should we be drinking, you ask? Well, of course the answer is WATER. But all water is not created equally and I want to address that as well. First of all, please please please don’t drink bottled water! Those bottles are clogging up our landfills and the plastic contains industrial chemicals like bisphenol-A, bisphenol-S (BPA/BPS) and phthalates which leach from the plastic. Also, just because you’re drinking bottled water, it doesn’t mean it’s any more pure than the tap water you’re drinking, and often times it’s more contaminated.

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Tap water can have many contaminants as well, so the best choice is FILTERED tap water. And use a glass water bottle instead of a plastic one to make sure fewer contaminants get into your water. Filters are inexpensive to buy, and can be easily installed on your kitchen faucet. The best one is a reverse osmosis water filtration system because it removes almost everything bad from your water. Those systems are a bit pricier, but are definitely worth it. If you need a little flavor in your water, like Danielle does, I recommend putting an organic lemon into your water. It makes a HUGE DIFFERENCE IN THE TASTE OF THE WATER.

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Danielle drinking coconut water as I write this post!

Also, another healthy alternative I found for my family to drink is organic coconut water. It’s very hydrating and has no sugar, or artificial colors or flavors. It’s also packaged in a paper carton so it’s more environmentally friendly and there are no chemicals to leach into your beverage. It tastes a bit like a pina colada but with no sugar. It has electrolytes too and at only 43 calories per cup, is a great bang for your nutritional buck. I think it’s a great alternative for those who need a bit more after a workout.

So that’s my wisdom for the day. Get hydrated by drinking filtered water, coconut water, or whole fruit, and avoid sports drinks, fruit juices, sodas, and energy drinks. Look for frequency of urination and urine color as signs of dehydration, and be alert for the symptoms like fatigue, dizziness, thirst, etc. If you feel hungry or have a sugar craving and you’ve just eaten, make sure you have a glass of water before reaching for the cookies or candy, it could be thirst at work. Also, urge your children or elderly family members to drink more pure water, because they may not be as aware of their dehydration as you are. Every time I grab my glass of water I remind Danielle to drink her coconut water because I realize she doesn’t get the thirst signal like she should. Drinking pure water or other healthy options is SO GOOD for you, and will help you live a life of vitality- with Valerie!

Eating Healthy Starts with This! Part One

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My kind of messy, but well stocked pantry!

My kind of messy, but well stocked pantry!

Hello friends! We all want to eat healthy, don’t we? At least most of the time, that is. 🙂 Here is one of my most important healthy secrets that I’m going to share with you right now, because I’m that kind of a nice person! Eating healthy starts with having the proper ingredients readily available. That means having a healthy pantry and fridge/freezer. If you don’t have the right kinds of things to eat in your pantry and fridge/freezer, you will never be able to eat healthy, at least at home that is.

If I've got the pantry door open, Chewie is in there checking it all out!

If I’ve got the pantry door open, Chewie is in there checking it all out!

And we all know it’s easier to eat healthy at home versus a restaurant, and it’s cheaper too. So, I’m here to guide you to stock the right things in your pantry and fridge/freezer to live a super healthy life. Today, we will talk about the pantry, and in part 2 we will talk about the fridge/freezer. I’m including pictures of my pantry, but please don’t judge me for the messiness, just the quality of ingredients in there! 🙂 As always, all items are organic if possible.

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1. Nut butters/Coconut Oil– I have cashew, peanut, and almond butters in my pantry, along with a few different types of coconut butters and oils. These are super crucial for my family both to make a quick snack- nut butter on an apple or banana is a family fave, and to make my super healthy protein shake (see my previous post, “SHAKE your way to a life without sugar”). Both nut butter and coconut butter/oil are essential.

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2. Beans, tomato products, and sauce basics– Probably the most utilized area in my pantry is my middle shelf which contains numerous types of beans (red kidney, white kidney, garbanzo, black, and pinto) and canned tomatoes (crushed, pureed, chopped, and whole tomatoes). Almost every recipe I make contains either beans or tomatoes, or both, so having different options for both beans and tomatoes adds variety to my recipes. I have many different sauce basics too, like chicken broth, verde sauce, Better than Bouillon, Barbeque sauce, Annatto paste (used in Mexican cooking) and red pepper paste (for Korean recipes). I make many tasty dishes with these pantry staples.

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3. Potatoes, dried herbs, and onions– I usually have a few different types of potatoes, red, Yukon gold, fingerling, and Idaho among others. There are always onions in my pantry because almost every recipe I make contains them. I also have oregano, basil, and rosemary that I dried myself (see my previous post for more information, “Herbaceous, Wonderous Herbs! DRY THEM YOU’LL LIKE THEM!”), which makes for much more tasty dishes.

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4. Oils, vinegars, and salsas– I have canola and extra virgin olive oil, balsamic, white, red wine, and white wine vinegars, and my favorite Herdez medium salsa. I use EVOO in most of my cooking, and I love experimenting with vinegars to make my own salad dressings. I also love salsa to make tacos, breakfast scrambles, and just to dip tortilla chips into.

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5. Quinoa, rice, and pastas– Many of my recipes contain quinoa so I usually have a few different kinds in my pantry. I love brown rice and it’s super healthy too so I always have that. I also make risotto so I have Arborio rice for making that dish. Because I have a gluten allergy in the house I always have gluten free pasta, but there are a few different types of pasta my significant other uses to make his famous pasta and filet mignon dish (I’ll see if he will let me share the recipe in a future post!).

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6. Nuts, crackers and tortilla chips– My family is NUTS about nuts so I usually have a few different types for a quick and healthy snack. I usually have a few types of crackers though we really don’t eat them very often. I bought this new type that was made with cheese only, no flour at all, which was tasty so maybe we will switch to those, since I don’t like to have too many types of non-whole grain carbs in the house. I always have a few types of tortilla chips in the house to make nachos with, or just to dip since they’re gluten free. My favorite type is a brand called The Better Chip and they’re beet tortilla chips. It’s a blend of beets and corn, and they’re delish! Even people who don’t like beets like these chips.

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7. Baking ingredients– I stock many types of flours, almond, oat, rice, and wheat for baking. I also have your basic baking powder and soda, chocolate chips, chopped walnuts and pecans, brown and white sugar, honey, agave nectar, and coconut flakes. I don’t bake very often but we make pancakes and bake every once in a while so I like to have everything at hand just in case.

My chocolate stash- yummm!!!

My chocolate stash- yummm!!!

8. Chocolate of course– We have many types of chocolate bars and chocolate items for a SMALL treat- always dark chocolate though. Dark chocolate is VERY healthy in small amounts (see my post, “Dark Chocolate- A HEALTHY indulgence” for my information.) so I like to have that available when we need our chocolate fix. It’s essential to my life!

My spice rack- I love it!

My spice rack- I love it!

I keep my spices in a pull out cabinet next to the stove and though they’re not in a pantry, I can’t live without them so they deserve a mention. My essential spices are Himalayan sea salt, peppercorns, garlic powder, red pepper flakes, Italian seasoning, Herbs de Province, chili powder and cumin, among MANY others. I use them constantly and the great thing about spices is that they really SPICE UP your meals (LOL!). If you’ve read any of my past posts in which I provide a recipe, these spices are almost always in them.  I also love cinnamon, nutmeg and pure vanilla for sweet recipes.

I found him on the shelf one day and thought it was adorable so I am including it. I don't recommend stocking him in the pantry, though!

I found him on the shelf one day and thought it was adorable so I am including it. I don’t recommend stocking him in the pantry, though! 🙂

These are the basics for a well stocked pantry, which will provide you with the ability to make many healthy meals for you and your family and friends. Please excuse my less than perfect organization and neatness, that’s not one of my strengths! Keeping healthy meal essentials close at hand is crucial to making healthy meals quickly and easily, and that is one of my strengths! 🙂  Eating healthy meals and snacks will help you live a life of vitality- like Valerie!